Congratulations to everyone who participated in the Open for these past 5 weeks. Take some time to reflect on all the highs and lows of the Open and what you’ve learned about yourself in the past 5 weeks. The next few days of training are going to be lighter in volume so as to give your mind, body and soul a little break. Use this time wisely and resist the urge to add additional training into these sessions. Trust me, the volume will be plenty enough going into the next few weeks. 🙂
If you are repeating 18.5 then please don’t add anything else to your training outside of the warm-ups provided on Friday.
You all embody the Invictus mindset and spirirt. I am very thankful to have the privilige to work with you all, on a small sacle, and am so proud of everything you accomplish. You set the bar high for our younger generation. Thank you! ~Nichole
Dynamic Mobility, Activation and Warm-Up
Hawaiian Squat x 5 reps per side (goal is to get as low as possible without rounding the lower back)
Psoas Pulse x 60 seconds per side
and then …
Dead Bug Iso Hold x 60 seconds
Banded Clam Shell Iso Hold x 60 seconds per side
Straight Leg Iso Hold x 60 seconds per side
and then …
Two sets of:
Row x 300 meters
Goblet Squats x 10 reps
Unweighted Reverse Lunges x 20 reps
A.
Four sets of:
Weighted Assisted Lunge
x 8 reps per leg
Rest 2 minutes
B.
Three sets of:
Bent Over Supinated Grip Barbell Rows x 6-8 reps @ 2111
Rest 45 seconds
Barbell Roll-Outs x 10 reps
Rest 45 seconds
C.
Every 6 minutes, for 24 minutes, complete:
Run 600 Meters
Air Squats x 40 reps
Note:
No need to push intensity on this. Just flush out the legs and feel fresh for each set, working to keep times consistent for all 4 sets.
D.
Two sets of:
Banded Marching x 3 minutes
Rest 3 minutes
Jumping back into Masters Programming leading into the AGOQ. Have been a part of the Invictus Online community in the past prior to my elbow surgery in Oct 2016. Been training through our group classes plus some additional accessory work over the last year. Went into this years Open with zero expectations other than to have fun, stay healthy and do all the workouts 1 time. This years results have added some fuel to the fire. Looking forward to being a part of the online community again! Completed on Monday 3/26 A/B Completed C. 3:58/3:52/3:56/3:50 (this recovery pace was needed… Read more »
Thank you for a terrific Open! So much fun this year. 🙂 Today I did not feel like pushing AT ALL. So I didn’t. 🙂 I had: A. Back squat 5×5 E2MOM B. For Time (ish): 50 DUs 35 goblet squats 35# 20 pull ups 35 goblet squats 35# 50 DUs A. Worked at 175. Was plenty heavy for today. B. Time: 6:34. This was really fun! I did not push at all, just moved through. DUs unbroken, which made me laugh bc those bigger sets disappeared right before the Open, then reappeared yesterday. LOL. 🙂 Later I did a… Read more »
Pouring rain here today. Was sluggish and unmotivated so I felt I needed to add some barbell to improve my attitude…Re-did Clean and Back Squat work from March 12th program: 4x Mid-Thigh Clean x 2 at 70% + 75% then 3x Mid-Thigh x 1 at 80%. 185, 195, then 215 (up 10# from two weeks ago) Back squats x5 @ 70%, 3 @ 80%, 1 @ 85%, 10 @ 75% 255, 290, 310, then 10 at 275 (up 10# from two weeks ago) B. Bent over Rows and Barbell roll-outs done (135#). C. Since it was raining, did 40 cals… Read more »
Loved the workout today! Felt good to get a little running in!!
On D. I think I’m using to heavy of a band? It just really feels like it’s pulling my hips down hard and causing my back to hurt. I’m pretty sure I’m doing it wrong? I did it both ways he showed us but I used heavy bands for both.
You may be using too heavy of bands then – you set it up like the video?
Yes, I went back and looked at it again and I think that’s what I did, I just went too heavy on the bands. I’ll fix it next time 🙂
Sort of went off script today! We had some crazy raining buckets sideways kind of weather this afternoon in Kona! What better way to celebrate the end of the Open then to do 18.1 with one of our training partners, Al, who hadn’t experienced the joy of 18.1 yet! I just approached it at a moderate pace … it really is a super fun workout especially at that pace! 10 rounds + 8 t2b + 10 DB C&J Then finished with the 2 sets of banded marches x 3 mins each Congrats everyone who did the Open! I thought it… Read more »
How fun!
For for a guy who didn’t participate in the open, these “lighter” workouts are still rough. Love it though. ✊??? This workout was ideal for me, I was hating the last few weeks not gonna lie.
Lighter doesn’t always mean easier, just a different stimulus at less intensity 🙂
Part C only: had to sub run for 500m ski–too much ice still for running. 3:45/3:32/3:28/3:22–squats got faster. Usually really slow, but knee has really been pretty good through out the open, so am trying to squat a little bit faster without weight.
Thank you Nichole for all the workouts and tips through the open
Did 18.5 today and got 81 reps! I’d say that’s a big improvement from 5 in 2012! But seriously, I’m really happy with that score. My C2Bs have come such a long way from last year, and the thrusters felt actually easy! Will be working on getting butterfly C2Bs by next year! Thanks, Nichole for the awesome programming! Looking forward to getting back to 100% health-wise and another year of getting fitter! ?
That is a MAJOR improvement, congratulations!
Thanks, Nichole!
Nice work!!
Thanks, Miki!
Congrats to the finish line!
Thanks, Scott!
DMA – done A. No safety bar – used Db’s atop of shoulders. 20 – 25 – 30 – 35 lb. B. 95 lb. C. 3:38 – 3:36 – 3:31 – 3:25 It was cool but we ran outside anyway! Only about 0 C (32 F) with a cool west wind. Have I mentioned that I miss running with my Pohaku group in Kona lately? D. done using black band Decided not to redo 18.5 – still sore from Saturday, but I’m happy with how I did. Like the others have said. Great programming and coaching – thanks Nicole and… Read more »
Today you didn’t miss anything!!! Rained ? and ?!!! ?
18.5 redo today only three reps better(115). Was hoping for a better preformance but found another weakness to address. My c2b fell apart under fatigue majorly. On a brighter note. The only thing that I regret at this time is not committing to this program sooner. I have learned so much and have improved majorly in a short period of time. Thank you Nicole and Invictus and all the other athletes who post and share, it’s very motivating and great experience! I had a goal at the beginning of the year and I’m very anxious to see how close I… Read more »
We are so happy to have you!
So glad these five weeks are over. It’s fun, but also tough to run a box this time of year. I’m kind of glad we are tiny!
18.5 redo: 147 reps (+7 from Friday). Finished the 21 thrusters and just looked at the pull-up bar for few seconds!
Dying to get back to normal. I’ve put 2kg (5lbs) on in body weight.
Great finish Rob. Hope the shoulders are well. Let’s get back on it.
18.5. Scaled 126
Decided to scale the open this year with intentions of being able to try RX next year. I really wanted to compare to last year. So much fitter. Thanks Invictus and Nichole!
Awesome Theresa!!
Thank you coach Nichole and Invictus. Your masters program definitely work.
18.5 – RX – 64 reps! And that’s a wrap.
Worked up really good with the PM warm up. Sweaty but not tired. Took a 16 reps PR from last May! Happy with the noobs gain! Haha.
Thank Invictus and everyone’s notes and input for this entire Open prep cycle . Really felt mentally prepared and planned. And progress is just getting started!
Major PR – awesome job Scott and congrats on a fantastic Open!
Thanks, Nichole. Lots more to learn.
A. No safety squat bar. Done barbell reverse lunge. Worked up to 100kg.
B. 3 x 8 supinated bent row at 60kg.
3 x 10 barbell roll outs done.
C. All sub 4min. (3.50).
D. Banded march done ????
Nice work!!
Cheers Scot. How’s thing’s with you?
Not bad had a great trip to San Diego (which I think you seen) but great to get into Invictus, fantastic Box and community. So many drop in’s! That’s a strong reverse lunge! You must have Glutes of steel! You competing much or just focused on training? Must hook up soon, its been ages since the Titanic Games!
Wish I had the quads and hamstrings as well ?
Decided to take a good chunk of time off after last open just to focus on a few things. Now looking to start competing again. Be good to catch up.
Hard to imagine the titanic games was around 6yrs ago. Bonkers!
Thank you Invictus ❤️